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Basic principles
Strength training
The basic principles of weight training are essentially identical to those of
strength training, and involve a manipulation of the number of repetitions
(reps), sets, tempo, exercise types and weight moved to cause desired increases
in strength, endurance, size or shape. The specific combinations of reps, sets,
exercises and weight depends upon the aims of the individual performing the
exercise; sets with fewer reps can be performed with heavier weights, but have a
reduced impact on endurance.
In addition to the basic principles of strength training, a further
consideration added by weight training is the equipment used. Types of equipment
include barbells, dumbbells, pulleys and stacks in the form of weight machines
or the body's own weight in the case of chin-ups and push-ups. Different types
of weights will give different types of resistance, and often the same absolute
weight can have different relative weights depending on the type of equipment
used. For example, lifting 10 kilograms using a dumbbell requires significantly
more force than moving 10 kilograms on a weight stack due to the use of pulleys.
Weight training also requires the use of 'good form', performing the movements
with the appropriate muscle group, and not transferring the weight to different
body parts in order to move greater weight (called 'cheating'). Failure to use
good form during a training set can result in injury or a failure to meet
training goals - since the desired muscle group is not challenged sufficiently,
the threshold of overload is never reached and the muscle does not gain in
strength.
Weight training can be a very effective form of strength training because
exercises, weights, sets and reps can be precisely manipulated to challenge
individual muscle group in a way found to be the most effective for the
individual. Other strength training exercises or equipment may lack the
flexibility and precision that weights offer, and often cannot be safely taken
to the point of momentary muscular failure.
Comparison to other types of strength training
The benefits of weight training overall are comparable to most other types of
strength training - increased muscle, tendon and ligament strength, bone
density, flexibility, tone, metabolic rate and postural support. There are
benefits and limitations to weight training as compared to other types of
strength training.
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